Searching for the secret to weight loss? If you’ve been following us here at Build for awhile, you’ve probably seen mention of insulin sensitivity as a contributing factor behind weight gain/inability to lose weight for some people.  While this may certainly be the case for some people who are struggling with their weight, we know […]

Summer is finally here, and what better way to beat the heat than with a refreshing and tasty salad? Salads are not only healthy and packed with nutrients, but they also offer a burst of flavors and textures that make them a perfect choice for a light and satisfying meal. Whether you’re looking for a […]

Has stress been preventing you from reaching your fitness goals? We’ve all heard about how stress plays some big crucial roles in how our bodies respond to our diet and training strategies. But if you’re anything like me, I need the science. What and HOW exactly does stress impact the body? We’re all about the […]

Oh the many ways to calculate your protein targets… Try googling it and you’ll get a few different answers.  That’s because there are, in fact, a few different methods.  There is no one universally agreed upon methodology.  Trying to decide which method you should follow is the tricky part, right?  I hear ya, and I’m […]

If you’re anything like me, you’re pretty hardcore in life!  You work hard, play hard, crash hard. When you’re busy conquering the world (aka hitting one rep maxes, meal prepping, macro tracking and all that other ‘actionable’ stuff that seems to have an obvious return on investment)… Who has time for hokey stuff like meditation […]

Building muscle is HARD WORK, and it takes time. There could be several reasons why you may feel like you’re having a hard time putting on muscle mass. Here what I typically see: Inadequate calorie and/or carb intake: Building muscle requires consuming a surplus of calories to support muscle growth. Are you treating your muscles […]

Bonking: The dreaded nemesis of athletes that strikes when their energy tanks hit rock bottom during intense workouts. It’s like hitting a wall made of jelly, where your muscles turn to mush, and your performance takes a nosedive. But fear not, mighty athlete! Here are some evidence-based tips to steer clear of the bonking abyss: […]

Are you curious like I am?  I need to know how things work! That’s our whole approach here at Build.  Education and knowledge are crucial to the implementation part – and let’s face it, actually doing the things consistently is what produces results!  Like they say – the more you know, the more you do. […]

What are BCAAs? You’ve probably heard that protein is the building blocks of muscle.  Your muscles are basically a big pile of stored proteins in your body.  So when you train your muscles (workout) you break them down and create damage within the muscle itself.  When it repairs itself, it grows and gets bigger and […]

What if there was a secret weapon behind reaching your weight loss goals that does NOT involve macro tracking, counting calories, restricting food groups, or anything else actually ‘food’ related. Dreamy, right?! If you find that hard to imagine, I’m with you.  I’m a numbers-nerd who’s all about science and strategies. You know what they say – you […]